THURSDAY SHIFT 04/11/2019

 
SHIFT WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

15 Single Unders or DB/Skip Overs
10 Alternating Lunges
5 Sit Ups

No weight needed today!  But if you want to add a light (10-15# plate or dumbbell to hold overhead for the lunges - give it a try!)

Score: Total Number of Completed Rounds + Any additional reps
Goal: 10 Rounds+

NOTES:

Nice little bodyweight mover today guys!

For this workout you may choose between single unders with the jump rope or a dumbbell or even chalk line lateral skip over.  If even the skip over is a no go for you right now you may choose to sub mountain climbers or a low step up.

For the lunges you will alternate feet with each step.  You may perform forward, reverse, or even walking lunges.  Each lunge counts as 1 rep.  Make sure you take a long enough step each time that the front heel stays down when the back knee touches.  Don't allow the front knee to cave in.  Keep the chest up and belly tight.  Drive out of the heel to stand all of the way up between reps.

If you are feeling like you are up for the challenge you could try holding a light weight over your head during the lunges.  Push the weight up with the biceps by the ears and keep the belly tight.

For the sit ups you will touch the ground behind your head at the bottom and come up and touch your toes at the top.  You may do whatever is most comfortable with your feet.  If you need assistance to come all of the way up you may use a SLIGHT pull on a band or something similar- but try not to rely on it TOO much.

If you are unable to do sit ups at this time for pregnant mamas etc - you may choose to do dead bugs, slam balls, or even kb swings!